Marathon Training Schedule - Advanced Level

Week  #  15

  

 

Marathon Training Tip Of The Week: - Train The Mind!

The final few weeks of a marathon training program can be hard on the head... you start to have doubts about your state of readiness, and maybe you're thinking of going for one more long run. Don't do it! By now you have achieved whatever fitness level you are going to achieve.

Instead focus mentally on the race and try to come up with a realistic time goal (I prefer a range; ex: 3hrs 40 min to 3 hrs 50 min), and a race strategy so you can deal with bad weather or a difficult course.

Read more about the mental side of marathon running here.

 

 
 

Click to download our Free Marathon Race Strategies guide to running a successful marathon
 

 

Marathon Training Schedule: Week 15

Only three weeks left to go before the marathon. This is the time to relax and enjoy this phase of the training. It also allows your body to recuperate and build up strength in preparation for the race.

 

 
 

 

Advanced Level: Week 15 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
5 S Rest 7 T 7 E Rest 15 T 6 E 40

E - Easy Pace; HD - Hard Pace; HL - Hills; L - Long Slow Run; M - Marathon Pace; T - Tempo

 

Your mental fitness will play a large role in your training over the next three weeks. Stay strong because it should all unfold very nicely as the mileage decreases. This may sound vaguely familiar because we spoke of it in week 10. It bears repeating because you need to have a good and positive outlook as to the outcome of your marathon.

Below are the suggested day-by-day training goals for this week's training. Don't worry if you have to miss a day, or make adjustments. This is an 18 week program and you have plenty of time to get back on track.

 

 

 

Week 15 Daily Training Schedule

 

 

 

Day 1:
This day is your last speed session. It is 5 miles and should be conducted in the same manner as in weeks 13 and 14.

Day 2:
Rest today. Stretching of course and an easy paced walk.

Day 3:
A 7 mile tempo run. Stay focused and follow the plan. Do not pick it up just because you feel good.

Day 4:
An easy run of 7 miles today. Keep the pace easy to moderate.

Day 5:
Your traditional day of rest. Use it wisely stretching and/or cross-training and carbo loading.

Day 6:
As you get closer to the time of your Marathon, more emphasis on pacing is in order. Today is a 15 mile Tempo run. Do this one about 15 to 30 seconds per mile under your intended marathon pace. Go to breakfast/brunch. Stay safe.

Day 7:
Recovery run of 6 miles. Next week, the taper continues. Stretch lightly.

 

Marathon Schedule Training Tips

  • The last two weeks of marathon training can be difficult. Try and stick to the program as much as possible.

  • If you are feeling burnt out, ease off the pace a little. You need to benefit from the reduced mileage as much as possible, so your body makes a good recovery before the marathon..

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